Ginger Sweet Potato Coconut Milk Stew With Lentils & Kale​

I make stew very often, but after trying this one, I find myself wanting to make stew even more frequently. You might be wondering why. The answer is simple: it’s delicious and packed with nutrition!

I’ve included only healthy ingredients in this stew because I believe we should enjoy tasty meals without compromising on our health. That’s why I carefully choose recipes that not only satisfy your taste buds but also contribute to your well-being.

This sweet potato coconut milk recipe is a perfect example—it combines lentils, kale, black beans, and ginger. Just by looking at the main ingredients of this Ginger Sweet Potato Coconut Milk Stew, you can easily tell how nutritious and wholesome it is.

Ingredients

For the Stew:

• 2 tbsp coconut oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional for heat)
• 3 medium sweet potatoes, peeled and cubed (about 4 cups)
• 1 cup dried red lentils, rinsed
• 1 (14 oz) can black beans, drained and rinsed
• 4 cups vegetable broth
• 1 (14 oz) can full-fat coconut milk
• 1 bunch kale, stems removed and leaves chopped (about 4 cups)
• 1 tbsp lime juice
• Salt and black pepper to taste

Toppings (Optional):

• Fresh cilantro, chopped
• Crushed peanuts or cashews
• Lime wedges
• Red chili flakes

How To Make Ginger Sweet Potato Coconut Milk Stew

Step 1: Sauté Aromatics

This step creates the flavorful base for the stew.

1. Heat the Oil: In a large pot, heat 2 tablespoons of coconut oil over medium heat. Coconut oil adds a subtle sweetness and richness that complements the ginger and spices.
2. Cook the Onion: Add 1 diced onion to the pot. Sauté it for 3-4 minutes until it becomes softened and translucent. Stir occasionally to prevent it from burning. The onion forms the aromatic foundation of the dish.
3. Add Garlic and Ginger: Stir in 3 minced garlic cloves and 1 tablespoon of freshly grated ginger. Let them cook for 1-2 minutes until their aroma is released.
4. Toast the Spices: Sprinkle in 1 teaspoon of ground cumin, 1 teaspoon of turmeric, ½ teaspoon of smoked paprika, and ¼ teaspoon of cayenne pepper (optional). Stir constantly for about 1 minute to toast the spices, which enhances their flavors and infuses the oil with a rich color and aroma.

Step 2: Add Vegetables and Lentils

Here, the core ingredients of the stew start to come together.

1. Incorporate the Sweet Potatoes: Add 3 medium sweet potatoes, peeled and cubed into bite-sized pieces. Stir them well to coat them with the fragrant spice mixture. Sweet potatoes provide natural sweetness and a creamy texture as they cook.
2. Mix in Lentils and Black Beans: Add 1 cup of rinsed red lentils and 1 (14-ounce) can of black beans, which have been drained and rinsed. Lentils thicken the stew and add plant-based protein.

Step 3: Build the Stew Base

This step allows the flavors to meld and the vegetables to cook.

1. Add Broth: Pour in 4 cups of vegetable broth, which will serve as the liquid base of the stew. The broth should completely cover the sweet potatoes and lentils.
2. Bring to a Boil: Increase the heat to high and bring the mixture to a boil. This step ensures everything starts cooking evenly.
3. Simmer the Stew: Reduce the heat to low, cover the pot with a lid, and let the stew simmer gently for 20-25 minutes. Stir occasionally to prevent the lentils or sweet potatoes from sticking to the bottom of the pot. The simmering process allows the sweet potatoes to soften, the lentils to break down, and the flavors to blend beautifully.

Step 4: Add Coconut Milk and Kale

This step adds creaminess and nutrient-rich greens to the dish.

1. Incorporate the Coconut Milk: Stir in 1 (14-ounce) can of full-fat coconut milk. This will transform the broth into a luscious, creamy consistency and infuse the stew with a slightly sweet, tropical flavor.
2. Add Kale: Remove the tough stems from a bunch of kale and chop the leaves. Add about 4 cups of chopped kale to the pot. Simmer the stew for another 5-7 minutes until the kale is wilted and tender. Kale adds a boost of vitamins, minerals, and a slightly bitter note that balances the sweetness of the coconut milk and sweet potatoes.
3. Season to Taste: Stir in 1 tablespoon of lime juice for brightness and adjust the seasoning with salt and pepper as needed.

Step 5: Serve

Time to plate and enjoy!

1. Ladle into Bowls: Use a ladle to portion the sweet potato lentil stew with coconut milk into bowls while it’s hot. Make sure to get a good mix of sweet potatoes, lentils, and kale in each serving.
2. Garnish: Top each bowl with your choice of garnishes for added texture and flavor:
   • Fresh cilantro for a burst of herbal freshness.
   • Crushed peanuts or cashews for crunch.
   • A sprinkle of red chili flakes for a bit of heat.
   • Lime wedges for an extra squeeze of citrus.
3. Serve with Sides: Serve alongside crusty bread, naan, or rice for a complete meal.

Expert Tips

• Sweet Potato Options: Substitute butternut squash or pumpkin for sweet potatoes if desired.
• Coconut Milk: Use full-fat coconut milk for a creamier stew, or opt for lite coconut milk to reduce calories.
• Spice Level: Adjust cayenne pepper or add fresh chili for more heat.
• Protein Boost: Add tofu or tempeh for extra protein, especially for a vegetarian crowd.
• Greens: If you don’t have kale, use spinach or Swiss chard as alternatives.
• Thicker Stew: If you prefer a thicker consistency, mash some of the cooked sweet potatoes and stir them back into the pot.

How to Store Leftovers

Refrigeration:

1. Let the stew cool completely.
2. Transfer it to an airtight container and store in the refrigerator for up to 4 days.

Freezing:

1. Divide the stew into freezer-safe containers or bags, leaving space for expansion.
2. Freeze for up to 3 months.

Reheating:

1. Thaw frozen stew in the refrigerator overnight.
2. Reheat on the stovetop over medium heat, stirring occasionally. Add a splash of water or broth if the stew thickens too much.

If you want to incorporate more plant-based ingredients into your diet , then you should try this sweet potato and black bean stew with coconut milk.

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